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Thread: Need help and newbie to this forum. weight loss for a longer life

  1. #31
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    Default Re: Need help and newbie to this forum. weight loss for a longer life

    Firstly, congratulations for wanting to make a change! The most important thing in my opinion is not to see this as some kind of diet, but instead a lifestyle change. Because it needs to be. If you ever return to your old eating habits, you will return to your former state of health.

    My advice to you at your current level is not to overcomplicate things. Eat less bad stuff. But don't put yourself into total denial, that path can lead to complete meltdown. People who try to be super strict have a tendency that if they cave in, instead of eating a cookie, they eat the entire section in the supermarket. So exercise discipline instead of strict denial. If you really want something that is not good for you, have a LITTLE. But only when you REALLY want it - not daily.

    Portion size. This will be key. Reduce your portions, and usually what you will find is that if you are hungry when its finished, 30 mins later you are not. And if you are still hungry, have a healthy snack.

    This is the big one in my opinion. People are so used to being dehydrated that they can't tell the difference between being hungry or thirsty. If you drink 2 litres of water per day, starting first thing in the morning and keeping your hydration regular throughout the day, I guarantee this will reduce your hunger. Not to mention flush toxins, allow your cells to perform at optimum levels etc etc

    Throw away the scales. Get a tape measure and measure your guts at their fattest. Once per week. If the measurement is going down, you are on the right path. When you get to lower levels of body fat and this simple approach stops working, then you will have to look at calories, macros etc. The best diet book I ever read is The Guide to Flexible Dieting by Lyle McDonald. At this point I recommend you invest in this book. It address diet as a lifestyle and factors in everything you need to know and do in my opinion to get you down to healthy levels of body fat.

    Just remember also. You have to enjoy life otherwise this will probably go badly. If you know there is a fattening meal with friends coming up, be a little stricter before and after, eat a reasonable portion, and you will minimise the damage, enjoy your life, and then get stuck back into it.

    Good luck mate - you are making a decision that will extend the length of your life, and improve the quality.

  2. #32
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    Default Re: Need help and newbie to this forum. weight loss for a longer life

    @BigT mate height is 175cm
    @O.N. So on a daily i have 3 meals of 200g protein and 200g of greens. 3 shakes a day and sometimes a small handful of nuts
    Marcos for the day

    protien 272.1g
    carbs 88.8g
    fats 8.1g

    Thats for the average day rotation on chicken and beef at present
    @Bucko Cheers for the words of wisdom mate. i do appreciate it

  3. #33
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    Default Re: Need help and newbie to this forum. weight loss for a longer life

    Ok protein is good, carbs are not, raise them up to 250g, cycle them once per week where you increase the intake at a minimum 50% this tricks the body into into losing weight and not adjusting to the food intake. If you are not losing weight on the 250g lower it down, follow a rule of thumb based on your LBM from the dexa scan 3g per kg of LBM so 85x 3 = 255g

    Keep your protein no lower then 3g per kg and adjust carbs to suit 1-3g per kg.

    You are always going to have better results starting out like this:
    3g carbs per kg no weight loss in the first week inc carb cycle, try again next week if no weight loss
    2.5g carbs per kg
    2g carbs per kg
    etc etc

    Fat intake is way too low, please watch the nutrition with milos videos http://www.bodybuildingforums.com.au...os-sarcev.html you need to eat fats to lose weight.
    Fat isn't the enemy too much and the wrong fats are.

    It's like this the more you remove from your diet the more the body is going to hold on to what it has it's a survival mechanism it doesn't know when you are next going to catch and kill food in the wild so it holds on to what it has.
    This is also why eating smaller meals more often is going to result is better results eg 6-8 meals per day have some meals as shakes if need be. The reason this works is because you are telling the body i am an amazing hunter i can get food every 2-3hrs.
    Supplement Store: www.OnlineNutrition.com.au
    Res100 The Most Powerful Testosterone Booster on the Market www.WickedSupplements.com

  4. #34
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    Default Re: Need help and newbie to this forum. weight loss for a longer life

    Hi Scott

    as a guy in a similar weight category, I am really interested in how your progress has been
    Im 185cm 140kg , having started at 153kg, 18 months ago losing 20kg with diet and running, before handing 10kg back pretty quickly in the last quarter of 2014. Doing cardio and weights now enjoying it more ( running is boring). Any hints or tips greatly appreciated .

  5. #35
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    Default Re: Need help and newbie to this forum. weight loss for a longer life

    Quote Originally Posted by Fridge View Post
    Hi Scott

    as a guy in a similar weight category, I am really interested in how your progress has been
    Im 185cm 140kg , having started at 153kg, 18 months ago losing 20kg with diet and running, before handing 10kg back pretty quickly in the last quarter of 2014. Doing cardio and weights now enjoying it more ( running is boring). Any hints or tips greatly appreciated .
    To be honest mate. The only advice i can give it never give up. There r days when u wont wanna train or get up and eatcthe best. But every day is a challenge and a step in the right direction. I have lose maybe 2kg since last post abd gained a heap of strength. Seriously if u want advice speak to on or oroject pete they can help u more than me. Where about u live buddy

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